JD007914's Journey To Strength

[jd007914]

Shout-out to AlphaSaiyan (may he rest in Goon Squad Forums) for the inspiration of my title.


For those of you who don't know, I'm Jim. I started logging here the beginning of this summer and I can also say that's when I seriously committed to lifting AND nutrition. My previous log can be found here: http://forum.bodybuilding.com/showth...hp?t=144865931, in that log I recorded my progress throughout my summer cut, in which I went from 180lbs (82kg) @ 18-19% BF to 174lbs (79kg) @ 15-17% BF. Here are a few highlights from that log...

Standing OHP went from 3x100x5 to 130x3 (45kg to 59kg)
Bench Press went from 5x155x5 to 180x5 (70kg to 82kg)
Parallel Squat went from 5x175x5 to 215x5 (80kg to 98kg)
Deadlift went from 5x195x5 to 300x3 (89kg to 136kg)

Yes, I gained strength while on a cut due to noob gains. I believe my progress could have been better, however, I was still naive and figuring out what fit me. Now I'll get to begin this new log with confidence. I will be running Baby Lover's Starting Strength first in order to hit a 3 plate squat and a 4 plate deadlift, while on BLSS I'll be eating at maintenance and hope to be a consistent 175lbs (80kg). No lower than 170 (77kg), no higher than 180 (82kg). BF% will be irrelevant at the moment. For those of you who don't know, this routine is designed for lifting 3x a week and looks like this-

Workout A

Squat 3x5
Bench press 3x5
Strict Rows 3x5
1 exercise for Biceps 2x10
1 exercise for Rear Delts 2x10

Workout B

Squat 3x5
Standing OHP 3x5
Deadlift 1x5
Dips 2x10
1 exercise for Triceps 2x10


Week 1: A / B / A
Week 2: B / A / B
Repeat

Primary Goals While On BLSS
3 Plate Squat (315lbs, 143kg)
4 Plate Deadlift (405lbs, 184kg)

Secondary Goals While On BLSS
2 Plate Bench (225lbs, 102kg)
135x5 Standing OHP (61kg)
175x5 Strict Row (80kg)


My secondary goals will most likely be hit before my primary goals due to my upper body being ahead of my lower body but that is a general outline of my beginning plans for this new log. I hope all my followers/friends from my old log will continue with me here. My diet coming into this will be 2,240 calories a day with 225g of carbs, 170g of protein, and 75g of fat.

Gentlemen, this is where the rubber meets the road. No more excuses from here on in. Come Monday the journey begins! Glad to have you all on board

[shaneaunt]

Shout-out to AlphaSaiyan (may he rest in Goon Squad Forums) for the inspiration of my title.


For those of you who don't know, I'm Jim. I started logging here the beginning of this summer and I can also say that's when I seriously committed to lifting AND nutrition. My previous log can be found here: http://forum.bodybuilding.com/showth...hp?t=144865931, in that log I recorded my progress throughout my summer cut, in which I went from 180lbs @ 18-19% BF to 174lbs @ 15-17% BF. Here are a few highlights from that log...

Standing OHP went from 3x100x5 to 130x3
Bench Press went from 5x155x5 to 180x5
Parallel Squat went from 5x175x5 to 215x5
Deadlift went from 5x195x5 to 300x3

Yes, I gained strength while on a cut due to noob gains. I believe my progress could have been better, however, I was still naive and figuring out what fit me. Now I'll get to begin this new log with confidence. I will be running Baby Lover's Starting Strength first in order to hit a 3 plate squat and a 4 plate deadlift, while on BLSS I'll be eating at maintenance and hope to be a consistent 175lbs. No lower than 170, no higher than 180. BF% will be irrelevant at the moment. For those of you who don't know, this routine is designed for lifting 3x a week and looks like this-

Workout A

Squat 3x5
Bench press 3x5
Strict Rows 3x5
1 exercise for Biceps 2x10
1 exercise for Rear Delts 2x10

Workout B

Squat 3x5
Standing OHP 3x5
Deadlift 3x5
Dips 2x10
1 exercise for Triceps 2x10


Week 1: A / B / A
Week 2: B / A / B
Repeat

Primary Goals While On BLSS
3 Plate Squat (315lbs)
4 Plate Deadlift (405lbs)

Secondary Goals While On BLSS
2 Plate Bench (225lbs)
135x5 Standing OHP
175x5 Strict Row


My secondary goals will most likely be hit before my primary goals due to my upper body being ahead of my lower body but that is a general outline of my beginning plans for this new log. I hope all my followers/friends from my old log will continue with me here. My diet coming into this will be 2,240 calories a day with 225g of carbs, 170g of protein, and 75g of fat.

Gentlemen, this is where the rubber meets the road. No more excuses from here on in. Come Monday the journey begins! Glad to have you all on board

Subbed

[InfiniteExcel]

In!

[Ryandrummer]

In man. Lets hit that 315/405

[thenewguy23]

In!

[Macmade]

ill be around here.

[Chris806]

in, subbed mate

[BulkingForever]

In. Good luck!! Solid routine btw

[jd007914]

Thank you all for your subs! Looking forward to this being a kickbutt log today was my first day of BLSS and it took around 90 minutes even with 1 minute rests and relatively light weight. I might need to cut back some warm-up sets when I start hitting big numbers, I don't like working out for more than an hour and a half, however this routine is only 3 days a week and not 6 so I might just get used to it...

Squat-
Warm-up: 115x5 (52kg), 135x5 (61kg), 155x5 (70kg)
Work-sets: 3x175x5 (80kg)

Bench Press-
Warm-up: 95x5 (43kg), 115x5 (52kg), 135x5 (61kg)
Work-sets: 3x155x5 (70kg)

Strict Row-
Warm-up: 95x5 (43kg), 115x5 (52kg)
Work-sets: 3x135x5 (61kg)

Straight Bar Curl-
Warm-up: N/A
Work-sets: 70x10 (32kg), 75x10 (34kg)

Rear Delt DB Raise-
Warm-up: N/A
Work-sets: 2x20x10 (9kg)

Summary: Squats were easy enough. I made sure each rep was slow and parallel or lower. Starting off lighter obviously in order to progress 10lbs a week. Bench Press was also unsurprisingly easy. Reps were well controlled. Row warm-up sets were cake, however 3x135x5 was not as strict as I had hoped. Might lower the weight a tad or stay at it an extra week just to make sure. Expect a video. Straight Bar Curl's first set was too easy. 2nd set was better. Rear Delts imo are the most neglected muscle group in anyone's routine! My 30 year old fitness guru cousin always told me to train them and now I finally am! Interested to see how they develope.

Calories: 2305/2240
Macros: 225g carbs, 60g fat, 195g protein

Hey Chris, I love not cutting Macros were awesome today! I love me my steak n chicken.

8 cups of water
Supps: Met-RX Protein Plus - Vanilla 23g, Muscle Milk - Vanilla Toffee Crisp 23g

[AdamNW]

JD you know im up in here!
good to see you on that excess now man, and looking forward to see you really push yourself!

[jd007914]

JD you know im up in here!
good to see you on that excess now man, and looking forward to see you really push yourself!

Thanks brah and I'm so glad I am too, looking forward to seeing what happens!

[ScottishColin]

Definitely in on this!

Calories seem a little bit low for your weight man but go for it!

Excited to see some PRs!

[jd007914]

Definitely in on this!

Calories seem a little bit low for your weight man but go for it!

Excited to see some PRs!

I'm maintaining so that could be why. If any difficulties arrive early on I'll up it. I am too man! After I get through the few weeks deload on BLSS I hope to be PR'ing every week

[jd007914]

Today is a rest day so I'll just give you guys a nutritional update. Exciting right?

Calories: 2635/2240
Macros: 245g carbs, 95g fat, 160g protein

Not too concerned about carbs as long as they're not out of proportion. Fats I want to keep in the two-digit range, and protein I always want to be over 150g!

14 cups of water
Supps: None

[erikwvh]

Not bad at all! In!

[jd007914]

Not bad at all! In!

Thanks brah! Glad to have ya

[jd007914]

Day two on BLSS! Another long workout even tho rests were 30-90 seconds strictly. Yeah, when the weight gets heavy I'll cut down some warm-up sets fo sho!

Squat-
Warm-up: 115x5 (52kg), 135x5 (61kg), 155x5 (70kg)
Work-sets: 3x175x5 (80kg)

Standing OHP-
Warm-up: BARx5
Work-sets: 3x95x5 (43kg)

Deadlift-
Warm-up: 165x5 (75kg), 185x5 (84kg), 205x5 (93kg)
Work-sets: 225x5 (102kg)

Bench Dips-
Warm-up: N/A
Work-sets: 2xBW+45x10 (20kg)

Paused CGBP-
Warm-up: N/A
Work-sets: 2x115x10 (52kg)

Summary: Squats were well below parallel this time. Felt great, so ready to keep moving on. Deads and squats on the same day will be killa when the heavy weight gets here. OHP was super easy obviously. Deadlift's felt fine and unsurprisingly I used double overhand. Will try to always use it. Dips wuz gud. CGPBP was a bawrrn on da trizz.

Calories: 2620/2400
Macros: 335g carbs, 100g fat, 160g protein

Did some cardio today so I could get moar protonz in. High fat intake and pretty high carbs too

14 cups of water
Supps: Met-RX Protein Plus - Vanilla 23g


FRANCIS, TEENWOLF, AND ENSIX where da frick are you brahz?!

[jd007914]

THURSDAY

Basic nutrition update.

Calories: 2550/2240
Macros: 295g carbs, 90g fat, 135g protein

Over on calories and crappy protonz

10 cups of water
Supps: Met-RX Protein Plus - Vanilla 23g


FRIDAY

Another simple workout. Rests between 30-60 seconds strictly.

Squat-
Warm-up: 115x5 (52kg), 135x5 (61kg), 155x5 (70kg)
Work-sets: 3x175x5 (80kg)

Bench Press-
Warm-up: 95x5 (43kg), 115x5 (52kg), 135x5 (61kg)
Work-sets: 3x155x5 (70kg)

Strict Row-
Warm-up: 95x5 (43kg), 115x5 (52kg)
Work-sets: 3x135x5 (61kg)

DB Concentration Curls-
Warm-up: N/A
Work-sets: 20s 2x10 (9kg each hand)

DB Rear Delt Fly-
Warm-up: N/A
Work-sets: 10s 2x10 (5kg each hand)

Summary: Squat rests were literally 30 seconds each and I went deeper than parallel every time. So I still got something out of it! Same with Bench Press, it was relatively easy, I flew through it. Strict Rows felt better than last time, I've provided a video of form below. Please critique! Concetration curls negatives were slow as frick and had a great pump afterward rear delt flies were optimal.

Calories: 2285/2240
Macros: 190g carbs, 95g fat, 160g protein

Solid protein intake and overall calorie intake!

12+ cups of water
Supps: Met-RX Protein Plus - Vanilla 23g

[Francis333]

Despite you being a phucking ******* <3

[Francis333]

FRANCIS, TEENWOLF, AND ENSIX where da frick are you brahz?!

Some notes:

Why do you put 2 calorie intakes?

Start squatting with a lighter warm up. Your warm up is too close to your work set for squats. Try 85 or even 65.

Row form is a bit off. If you're trying to pendlay row then the bar needs to come straight up and straight down.That was a cross between pendlay and bent over row. You were pulling too close to hips, gotta pull to upper abs. Deweight each rep. Work on stretching them hamstrings!

also, scrong guitar playing

[jd007914]

Some notes:

Why do you put 2 calorie intakes?

Start squatting with a lighter warm up. Your warm up is too close to your work set for squats. Try 85 or even 65.

Row form is a bit off. If you're trying to pendlay row then the bar needs to come straight up and straight down.That was a cross between pendlay and bent over row. You were pulling too close to hips, gotta pull to upper abs. Deweight each rep. Work on stretching them hamstrings!

also, scrong guitar playing

It was two days of a log, pertaining to warm-ups, I was thinking two things, keep the same weight progression and do 3x3 for warmups, or do lighter weight for one set of like 10

Thanks man! Will work on it more for sure! I was attempting a bent-over

Ty that was my alternative phase...I'm in a metal band now so that's not even what I play usually!

[Francis333]

It was two days of a log, pertaining to warm-ups, I was thinking two things, keep the same weight progression and do 3x3 for warmups, or do lighter weight for one set of like 10

Thanks man! Will work on it more for sure! I was attempting a bent-over

Ty that was my alternative phase...I'm in a metal band now so that's not even what I play usually!

Yes metal!

Yeah if you were attempting bent-over than lift your back up a bit more, The bar should move in a 45 degree angle towards your hips, keep shoulder blades back

[InfiniteExcel]

The bar also seemed to change paths. Pull where the bar comes just a little shy of hitting you in the knees. Don't change the path lower or higher.

General row tips:

1. Retract your shoulders with the bar in your hands, THEN proceed to row. Retract = pull them up, back and then down.
2. Grip width should be right about where your hands naturally fall at your sides
3. Think about your back doing the work, focus on the squeeze at the top

Looks like you're good for so much more weight..that hardly looked like a work set whatsoever.

[jd007914]

@Francis, thanks bro! Will deff try to pawrfect it

@Excel, thanks man, it's light weight starting on BLSS will be upping it fast and in a few weeks I'll be in PR territory!

[jd007914]

Another rest day then looking forward to another workout on BLSS. I'll be changing warm-up scheme to 3x3 with 20lb incriments leading up to my 3x5 workset. Aware that that is an odd progression for warmups, so if it doesnt workout I'll end up doing a lightweight warm-up set for one set of 10 reps. Another 3 weeks and I'll be in PR territory. Can't wait.

Calories: 2320/2240
Macros: 305g carbs, 75g fat, 130g protein

High carb intake is high. Dissapointed about low protonz, was out all day

10 cups of water
Supps: Met-RX Protein Plus - Vanilla 58g

[Ensix]

In. Also interested in what rows were you aiming to do, bent over rows or pendlay rows?

[jd007914]

In. Also interested in what rows were you aiming to do, bent over rows or pendlay rows?

Thanks brah!! And bent-over was what I was aiming for

[BannedAccount1]

Think I'll post here.

Split looks good bro.

[jd007914]

Think I'll post here.

Split looks good bro.

Thank you for gracing me with your presence mayne

[BannedAccount1]

Thank you for gracing me with your presence mayne

My pleasure good sir.

Get beastin